In the 1950s, the U.S. Department of Agriculture introduced a food grouping system for planning a varied diet. The original Basic Seven food groups turned into the Basic Four about 30 years ago. A new food guide based on five major food groups was developed in the 1990 edition of the Dietary Guidelines for Americans.
The daily food guide classifies foods into groups based on their key nutrients, places emphasis on the general type of food item consumed rather than on specific nutrient content of each food item, encourages consumption of low fat, high fiber food choices, and minimizes calories from higher fat food choices.
Health risks are reduced when weight is appropriate for age and height. Appearance affects self esteem.
Do you need to change your weight? Ask yourself:
If you answered "no" to all three questions, your weight is probably healthy. If you answered "yes" to any of the questions or if you are not sure, consider talking to your doctor about how your weight might be affecting your health and what you should do.
Focus on the foods you can eat. Eat a variety of foods. Avoid extreme approaches to weight loss. Balance caloric intake with caloric output.
You've probably thought of some good ways to put your eating and exercise plans into action. Start with the ones that are easiest or appeal to you the most. It's best to make small, steady changes and make them permanent.
Before you start an activity program, ask your doctor to help you decide which activities are best for your general physical condition. Remember, you're never too old, nor is it ever too late, to become more physically active.
Keep a food and eating habit diary. Limit high-calorie, nutrient-sparse foods. Control snacking. Slow down the rate of eating. Follow an eating schedule. Eat in one room at home. Watch serving sizes. Do not sample when preparing food or clearing the table.
Eating out is routine for many of us as a result of busy lifestyles, work, and travel. Recent surveys indicate:
The more you eat out, the greater the effect of food choices in your total diet. If you consistently choose places with a limited selection of foods, you may be missing some nutrients, and/or adding extra fat, sodium, sugar, and calories to your diet.
Fried or salty foods and rich desserts contribute fat, sodium, and sugar. If you select these items when you eat out, pay close attention to the food choices you make at other meals.
It is your total diet that counts. Balancing food choices means eating a variety of foods with essential nutrients.
Choose menu selections which are lower in calories, fat, sodium, and sugar. Request substitutions for foods not included in your diet or order a la carte.
Restaurants are featuring more menu items that fit a nutritious and healthful eating style. However, study the food items carefully before you decide.
As we grow older, some of us may need to modify our diet to accommodate changes in our health or physical condition. Special diets can be designed to help reduce or control certain health problems or ensure adequate intake of nutrients when there is an eating problem.
Trendy best-seller diets make interesting reading and a friend's advice may be well-intended; but, if you require a special diet get one tailored by a professional.
Senior Series Volume 1, The Center on Rural Elderly, University of Missouri System.
Adapted by: Patricia H. Holmes, Ohio State University Extension
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Keith L. Smith, Associate Vice President for Ag. Adm. and Director, OSU Extension.
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